Monday:
20M AMRAP
300M Run
30 Box Step Ups
30 Russian KBS
Lift: Back Squat
4 x 5 with a :03 pause at the bottom (start at <50% and work your way up)
TEST WEEK
Monday:
15Min AMRAP
20 Wall Balls
10 Devils Press @ 35/20
Lift: Find a heavy front squat OR clean
Thursday:
Lift: Deadlift
5 Sets
6 Deadlifts @ 70%
12 Heavy Russian Banded KBS
3 Rds
20 Box Jumps
15 Front Squats @ 135/95
10 Pull Ups
Wednesday:
Lift: Push Press
Find a heavy set of 5 with a :05 pause at top after each rep
15M AMRAP
12 Push Ups
12 Cal Row
12 DB Snatch @ 50/35
Tuesday:
Run
20 Rds
:30 Surge to Hard
1:00 Easy
Monday:
4 Rds
2 Min Row
2 Min Run
1:00 Max Strict Pull Ups
Lift: Back Squat or Clean
7 @ 60%
5 @ 70%
4 @ 80%
3 @ 85%
2 @ 90%
Thursday:
Lift: Pull Up or Bent Over Row
5 x 5
WOD
5 Wall Walks
20 Wall Balls
50 Double Unders
4 Wall Walks
15 Wall Balls
40 Double Unders
3 Wall Walks
10 Wall Balls
30 Double Unders
2 Wall Walks
5 Wall Balls
20 Double Unders
Wednesday:
Lift: Strict Press or Push Jerk
8 x 3
WOD
24 Cal Bike
30 Goblet Squats
36 Pull ups
42 KBS
36 Ring Rows
30 Air Squats
24 Cal Bike l
Tuesday:
12 Rds (any monostructural movement)
1:00 Moderate
:30 Sprint
1:00 Easy
Monday:
5:00 Tempo Assault Bike
Rest 1:00
12M EMOM
Death by 25M Shuttle Springs
Rest 1:00
1:00 Max Cal Assault Bike
Lift:
Squat Clean
3-position Clean, find a heavy complex
Back Rack Split Squat
4 x 6 (each side)
5 Rds
200M Run
10-15-20-25-30
Cal Row
Push Ups
Lift: Front Squat
Find a heavy 4 with :03 descent
Lift: Back Squat
4 x 10 @ 50%
OR Clean
10 Min EMOM
1 Clean, increasing in weight
WOD
50 Cal Row
50 Ring Row
50 Cal Bike
50 Sit Ups
40 Cal Row
30 Pull Ups
40 Cal Bike
30 Toes to Bar
Wednesday:
Lift: Strict Press
3 Sets
3 Strict Press
9 Push Press (or Push Jerk if you have that skill)
Find a heavy set, starting at ~50% of your 1 RM strict press
4 Rds
3 Wall Walks
20 Wall Balls
50 Double Unders
Tuesday:
5 Rds
400M Sprint
Rest as needed between reps
Monday:
20 Box Jumps
22 Burpees
Into…
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 135/95
20-18-16-14-12-10-8-6-4-2
Air Squats
Into…
20 Burpees
23 Box Jumps
Thursday:
Lift: Deadlift
5 Rds, E2MOM
Max deadlift @ 50% in :30
5 Rds
16 Toes to bar
50 Double Unders
16 DB Snatches @ 50/35
Wednesday:
Lift: Push Press
5 x 3 with 2 sec pause in the dip
4 Rds
10 Burpee Box Jumpovers
12 Cal Row
15 Wall balls
Tuesday:
2 Rds
800M Run
Rest 3 Min
1000M Row
Rest 3 Min
Monday:
20M AMRAP
20 Cal Row
10 No Push Burpees
200M Run
10 Ring Rows
Lift: Front Squat or Clean
Build up to a heavy 3 for 3 sets
Thursday:
Lift: Deadlift or Clean Pull
6 x 3 @ 75%
WOD
50 Goblet Squats @ 50/35
40 Slam Balls
30 DB Box Stepovers @ 50/35, 20”
20 Slam Balls
20 SA DB Thrusters